20/10 SUPER SHREDDER CIRCUITS
This is a fast & furious full-body fat-burner that will max out your aerobic & anaerobic conditioning. There are 4 total circuits. Alternate between 20 seconds of work and 10 seconds of rest for 4 straight minutes for each circuit. Rest a minute between circuits.
CIRCUIT #1: PULSE & PUNCH
Left-Leg Pulsing Split Squat
Right-Leg Pulsing Split Squat
Pulsing Pushup
Pulsing Squat
Jab (1) Orthodox Stance
Jab (1) Southpaw Stance
Cross (2) Orthodox Stance
Cross (2) Southpaw Stance
Do this circuit once.
CIRCUIT #2: SWINGS & THRUSTERS
KB 2-Arm Swings (or) DB Skier Swings (PIP)
DB Box Thrusters
Do this superset 4 times.
CIRCUIT #3: JACK ATTACK
Seal Jack
Plank Jack
Predator Jack
Bear Jack
Do this circuit twice.
CIRCUIT #4: THE CHOPPER
High-Knee Run
Mountain Climber
Left-Side Upward Diagonal Chop
Right-Side Upward Diagonal Chop
1-2 Combo Orthodox Stance
1-2 Combo Southpaw Stance
Linear Boxing Fast Footwork Orthodox Stance
Linear Boxing Fast Footwork Southpaw Stance
Do this circuit once.
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